L’avena è un cereale antico molto diffuso in tutta l’Europa del Nord perché riesce a maturare anche in un clima molto rigido; è il più energetico dei cereali, ricco di grassi insaturi, proteine e fibre, e contiene le vitamine del gruppo B. La presenza di potassio, fosforo, magnesio, calcio e ferro , rende l’avena un alimento adatto al periodo della crescita e a chi è sottoposto a periodi di stress fisico ed intellettuale; inoltre, aiuta a ridurre i livelli di colesterolo e di zucchero nel sangue.
L’avena è prevalentemente usata in fiocchi, con i quali si prepara il muesli, un’ottima ed energetica prima colazione, magari con l’aggiunta di frutta essiccata, nocciole, semi di girasole, o semplicemente ammollata a scelta nel latte di soia, di riso, nel succo di frutta o nel latte vaccino.
La prima colazione più popolare dei paesi anglosassoni è il porridge, preparato cuocendo per 20 minuti i fiocchi d’avena, conditi a piacere sia nella versione dolce, con latte e miele, oppure salata con acqua o brodo, sale e olio. Negli ultimi anni, nei negozi di alimentazione naturale è possibile trovare un’eccellente latte d’avena consigliato per i bambini e per le donne in gravidanza, buonissimo anche con l’aggiunto di succo di mirtilli.
Numerose ricerche mediche hanno dimostrato che i fiocchi d’avena possono abbassare il colesterolo, ridurre l’aumento di peso e rafforzare il cuore. “Copiando” in qualche modo gli anglosassoni, fare colazione con una tazza di fiocchi d’avena anziché con dolciumi o cereali zuccherati, dovrebbe diventare una sana abitudine; infatti, grazie all’alto contenuto di fibre solubili, i fiocchi contribuiscono a ridurre il livello di colesterolo e il rischio di malattie cardiache.
I fiocchi d’avena sono facilmente digeribili, basti pensare che vengono impiegati nelle diete degli atleti, grazie al basso livello di glucosio e alla digestione lunga che permette di consumare meglio le calorie.
Calorie e valori nutrizionali
Valori nutrizionali per 100 grammi di prodotto
Calorie: 389
Grassi: 6,9 mg.
Carboidrati: 66.27 g.
Proteine: 16,89 mg.
Fibre:10,6 g.
Acqua: 8,22 g.
La foto è sbagliata.
Quelli non sono fiocchi d’avena ma QUINOA non vedete i grani tondi e piccoli di questo cereale?
Tommaso Sarcone . Mi fate sapere le dosi procapite?
volevo sapere se, i fiocchi d’avena,e i fiocchi di frumento,contengono le stesse propietà nutrizionali è benefiche…. grazie e come è meglio consumarle per primo al mattino,e poi durante la giornata..
Ciao Anita, a breve ci occuperemo in maniera approfondita dei fiocchi di frumento e delle loro caratteristiche nutrizionali.
Continua a seguirci e grazie!
Buongiorno vorrei sapere che tipo di spezie metterli per renderlo piu gusto grazie.
Salve,
può aggiungere un pizzico di cannella 🙂
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